STOP
When the urge to gamble feels overwhelming, it’s important to have healthier coping strategies ready. The STOP method (from Cognitive-Behavioural Therapy) provides practical tools to ride out urges without giving in.
Stop
​
Pause before acting on the impulse. Urges feel powerful, but they rise and fall like waves. Stopping gives you space to take control instead of letting the urge control you.
​​
Take a Step Back
​
Step away, physically and mentally, from the trigger. Whether it’s your phone, a betting app, or a place where you used to gamble, create a little distance so you can think more clearly.
​​
Observe
​
Notice what’s happening inside you. What thoughts, feelings, or situations are fueling the craving? Are you stressed, bored, or chasing a loss?
By observing without judgment, you weaken the urge’s power over you.
​​
Proceed with Caution
​
Choose your next step wisely. Instead of giving in, reach out for support, use a coping tool (like exercise, journaling, or calling a friend), or remind yourself of your long-term goals and the progress you’ve already made.​​
Gambling urges don’t have to define your actions. Every time you practice STOP, you strengthen your ability to resist and move closer to freedom and control over your life.